It’s easy once you know how. Here are recipes, tips, and ideas to get you started.
Going vegetarian is fun! To help you get started, PETA staffers have compiled some of their favorite recipes.
Dinner
Dining out for lunch or dinner is a snap. Most restaurants serve at least one vegetarian meal, and many will adapt an entrée for you. Look for salads, baked potatoes, rice or pasta dishes with vegetables or a meat-free tomato sauce, Thai and Indian curries, bean burritos, falafel, and pizza with lots of vegetables but no cheese. You may even find a veggie burger on the menu!
Sweet-and-Sour “Meatballs”
1 lb. ground beef substitute (try Lightlife Gimme Lean)
1/2 green pepper, finely chopped
1 small onion, finely chopped
1-2 cloves garlic, crushed
2 slices white bread
Egg replacer, equivalent to 2 eggs
Salt and pepper, to taste
Oil, for frying
6 oz. chili sauce
5 oz. red currant jelly
Combine all the ingredients, except the oil, chili sauce, and jelly, in a bowl nd stir until well mixed. Heat the oil in a skillet, using enough to coat the bottom of the pan. Form the “beef ” mixture into 1-inch balls and fry in the oil until browned.
Meanwhile, place the chili sauce and jelly in a saucepan. Heat and stir until smooth. When the mock meatballs are finished cooking, add them to the sauce and stir to coat well. Simmer over low heat for 5 to 10 minutes.
Makes approximately 20 1-inch balls.
Enchilada Bake
1 12-oz. bag Morningstar Farms burger crumbles (or your favorite brand)
1 packet taco seasoning
2 Tbsp. vegetable oil
1/2 cup minced scallions
2 Tbsp. all-purpose flour
1 cup vegetable stock
2 cans pinto beans, drained
2 cans enchilada sauce
12 corn tortillas
1 bag shredded cheddar soy cheese
1 4.5-oz. can diced green chilies
1 bag Fritos, crushed
In a bowl, mix the burger crumbles with the taco seasoning and toss to coat.
Set aside.
Heat the oil in a skillet over medium heat. Add the scallions and cook about 3 minutes or until softened. Stir in the flour and cook 1 minute. Add the stock and cook, stirring, to achieve a smooth consistency, about 1 minute longer. Add the pinto beans and set aside.
Preheat the oven to 375° F.
Spray a 9-inch-by-13-inch baking pan with oil. Cover the bottom of the pan with a layer of enchilada sauce. Layer in 4 corn tortillas and all of the pinto bean mixture. Follow with part of the soy cheese and green chilies, more enchilada sauce, and 4 more tortillas. Add the burger crumbles mixture, more soy cheese, more green chilies, and more enchilada sauce. End with the remaining 4 tortillas, enchilada sauce, and soy cheese. Cover with foil and bake for 30 minutes. Remove the foil, top the entire casserole with crumbled Fritos, and bake another 10 to 15 minutes, until bubbly and browned.
Makes 9 servings.
Shepherd’s Pie
4 medium potatoes, diced
2 Tbsp. margarine
1/2 cup soy milk or liquid nondairy creamer
Salt and pepper, to taste
1 12-oz. bag Morningstar Farms burger crumbles (or your favorite brand)
1 can vegetarian mushroom gravy
1 small can mixed peas and carrots, drained
Salt, garlic powder, pepper, and cayenne pepper, to taste
Preheat the oven to 350° F.
Boil the potatoes for 20 minutes, or until tender. Drain and mash with the margarine and soy milk or nondairy creamer. Add salt and pepper, to taste. In a medium bowl, mix the crumbles, mushroom gravy, peas, carrots, and spices. Pour into a pie pan. Top with the potatoes, spreading the potatoes to the edges of the pan. Bake for 30 to 40 minutes, until the potatoes are browned.
Makes 4 servings.
Ziti With Sun-Dried Tomato Cream
(Recipe adapted from Robin Robertson’s 366 Simply Delicious Dairy-Free Recipes)
1 lb. ziti
1 cup chopped oil-marinated sun-dried tomatoes
1 cup firm silken tofu, drained and crumbled
3 cloves garlic, chopped
4 Tbsp. chopped fresh basil or
1 Tbsp. dried basil
2 Tbsp. balsamic vinegar
1 tsp. salt
1/8 tsp. pepper
2 Tbsp. olive oil
1 small can marinated artichokes, drained and chopped
2 Tbsp. minced fresh parsley
Soy parmesan (optional)
Cook the ziti al dente. Meanwhile, in a food processor, combine the tomatoes, tofu, garlic, basil, vinegar, salt, pepper, and olive oil. Process to a smooth consistency. Drain the pasta and toss with the sauce and artichokes. Sprinkle with the parsley and soy parmesan, if desired.
Makes 4 servings.
Pizza Toppings
Pizza toppings are limited only by your imagination! Here are some quick ideas:
• Chop up whatever veggies are on hand and drizzle some olive oil or crushed tomatoes over them.
•Try new ideas for toppings like crumbled tofu, sun-dried tomatoes, beans, spinach, or even corn.
• Add different sauces like pesto or red pepper and garlic purée.
• Get creative with fake meats—top with veggie burger crumbles, veggie bacon, or veggie pepperoni.
•Try nutritional yeast or soy parmesan for a traditional cheesy taste.
• For a Mexican pizza, try refried beans, tomatoes, soy cheese, and salsa.
Quick and Easy Snacks
